ACP Week of 12/21/15

Monday 12/21/15

15-12-9 Clean & Jerks 135/95 C2B Pull Ups

5:00 AMRAP 50 Unbroken Double Unders

Snatch 15x1 EMOM

Notes: Start at 75%. Add load after no fewer than two and no more than four good lifts.

Tuesday 12/22/15

Push Press 6x3@75%

12:00 of: 1:00 Box Jumps 30/24 1:00 Sumo Deadlift High Pull 115/75 2:00 Box Jumps 2:00 SDLHP 3:00 Box Jumps 3:00 SDLHP Score: Total Reps

GYMU

Wednesday 12/23/15

10:00 Handstands

10:00 Toes to Bar

Rounds For Time: 30 AB Mat Back Extensions 50ft Handstand Walking ↓ 150ft Walking Lunges ↓↑↓

Back Squats

4@70

4@75

4@80

4@85

Friday 12/25/15

Merry Christmas!

Saturday 12/26/15

Split Squat 6x5 (Each Leg) starting at 40% of 1 RM Back Squat, Build as needed

"Tabata Something Else" Tabata Pull Ups Tabata Push Ups Tabata Sit Ups Tabata Squats

8 Rounds Each :20 Work, :10 Rest = 4:00 Each Score Lowest # of Reps

Row 1000m Repeats

Rest or Row 600m Easy between Sets

Perform until pace or form deteriorates.

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